Session One
Gymnastics Skills Warm-Up
I.
Two sets of:
10 Kipping Pull-Ups on Rings
Rest as needed
Five sets of:
Box Jump-Up to Low Catch + 4 Ring Dips
Rest as needed
Take 3-5 minutes to work on Muscle-Up Transitions on Low Rings
Five sets of:
Speed Swings
x 5 reps
Rest as needed
II.
60 Second Bottom Balance Complex
50 Elbow Jacks
A.
Ten sets of:
Banded Conventional Deadlift x 1 reps @ 50% of current 1-RM Deadlift on the barbell + 25% Band tension when measured at lockout
Rest 30-40 seconds
Hold for 2 seconds at the top with glutes contracted as much as possible.
B.
Three sets of:
10 Muscle-Ups
20 Hang Power Cleans (135/95 lbs)
30 Strict Handstand Push-Ups
40 Kettlebell Swings (32/24 kg)
50 Double Unders
Rest 5 minutes
Session Two
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Option 1
Strongman Session
Two sets of:
Reverse Sled Drag x 100-150 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
followed by…
Two sets of:
Farmer’s Carry x 100 feet
(as heavy as possible)
Rest 2-3 minutes
followed by…
Two sets of:
Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes
OR
Option 2
Two sets of:
Run 200 Meters @ 65-70%
Back Pedal 200 Meters @ 65-70%
3-6 Minutes of Dynamic Range of Motion of Your Choice
Followed by…
Run 2 Miles @ pace of 75-80% of your 1-Mile PR pace
OR
Option 3
Eight sets of:
Row 1000 meters @ 10 seconds slower than your 5k PR Pace
Rest 60 seconds
Pm
Delts and bis…check
Option 1:
On rubber mats 135lbs+sled
180lbs plus farmers handles
Carried a 220 pound man
Need some help or just some words of encouragement. Been following now for a year, I know that’s not a lot of time in the grand scheme of things. My OLY lifts are struggling far behind all my other improvements. My clean and jerk is 275 and snatch is 225. I can deadlift 500, front squat 350, jerk 315 OHS PR is a double at 290. I just am having an issue with the math, I know what the issue is it has to be my technique. Does anyone have any recommendations, coaches? I will be able to come to… Read more »
@disqus_y5AVPbSdNy:disqus I’m no one important– but from your numbers I’m going to assume it’s just technique, and with these snatch warmups and EMOM work technique is going to go up tremendously as long as you’re concentrating on mimicking your snatch/clean technique exactly through all the movements. Do you have IG or post videos on FB that we can check out? I forget the exact percentages, but there is a percentage ratio I learned from Harvey Newton, former head coach of the USAW team that tells someone if they need more strength or more technique refinement. Basically the closer your back… Read more »
Hey man, thanks a lot I’ll get back to you when I have time.
Session 1
1. Gymnastics done + Rear Delt Warm up
A. Done with 125kg
B. 1: 7:04, 2: 7:01, 3: 6:48
Session 2
I hit the Aerobiccapacity.com lactate threshold workout at the track
Gymnastics – Done (great exercises)
A. 205 with chains
B. 6:57,7:31, 8:11
*had to go at it late and almost didn’t get it in. Sets 2&3 were brutal (it got me on the dubs even tho 50 reps is easy.)
Is anyone else hurting? This volume wears on me somedays and others I feel fine. Anyone running into the same issues?
I woke up this morning feeling like a big ball of soreness and fatigue.
Same, just not used to it. Used to get beat up a little on the competitors programming but this stuff…woooo nasty…
Yeah man. I have felt pretty good on Monday-Wednesday. Then second session Friday and Saturday I can definitely feel the fatigue. I have been doing probably an hour of mobility a day/ Epsom salt bath x2 a week/ yin yoga once a week and make sure my nutrition and sleep are adequate
How do you have time for that?
Do you guys offer nutrition coaching?
I. Gymnastics and
II. core complexes completed as written
A. Skipped (time)
B. 6:17/ 7:09/ 7:41
Talk about a forearm burner. MU unbroken ,10/10 on hpc, 5s on shspu, 15/15/10 on KB, unbroken on all DU
Session 2
No time today( first session missed since start)
Session 1
Gymnastics warm done- really like this stuff
A) used 275 and black band/ not sure I’m doing these right with the band
B) strict HSPU are improving but had to scale round 2 and 3
Round 1 11:05 RX
Round 2 9:55 only 15 strict HSPU then 53# KB presses
Round 3 9:45 10 strict HSPU the rest KB presses
Did get all the MU unbroken though!
Dang man how much do you DL 550+, that’s nasty strong
Gymnastics done
A) 245 + Blue band
B) 5:28/6:30/6:56
UB/12-8/10-10-10/25-15/UB
UB/12-8/10-10-7-3/20-12-8/UB
UB/12-8/10-10-6-4/15-10-8-7/UB
Full American KB swings. 3rd round was a forearm burner.
C) Rowing later tonight
Crushed it man! Nice job
Thanks max! Appfeciate it man!
A. 205 + Green band
B. 5:50 – 7:47 – 8:32
10-20-5/5/5/5/4/3/3-25/15-50
10-12/6/2-5/5/5/?-20/20-50
10-7/5/4/4-3s/?-25/9/6-50
C. Reverse Sled Drag/Sandbag Carry
D. 2 mile Run
Crazy ! Great times today brother
Thanks brotha, I was dying the second and third set
Smoked it on that first round man you must have been cooking with gas.
Thanks man, died after that round lol
Really excited at some of the progress with the elbow in todays session. AM Session: Gymnastics and core work done A. DL done @ 245 w/ thicker band than last week B. Gym was crowded and training partner were a little beat up so we ended up having to share some of the equipment which slowed us down. Avg about 8:00 per round HPC UB SHSPU (see below) KBS 11/11/11/7 DU UB ***Tried a MU before and elbow felt ok. 1st MU attempt in weeks so didnt want to push the envelope. These are usually a strength movement for me… Read more »
Gymnastics done, I really enjoy this part! Deadlifts done same as last week, 128#, green rogue band. B. So happy I “struggled” through this. I did all 30 SHSPU each time! Thought I’d be there forever and I kinda was but I did keep moving. Set 1: 13:02, MU 7/3, DU sucked this round. Set 2: 12:58, Double-Unders UB!! Thats good for me. MU 7/3 Set 4: 14: 22. DU UB again! MU were 6/2/2. I did my SHSP in sets of 2 this round until I got to 23…and then failed rep 24. Can’t believe I did this in… Read more »
A) gymnastics complete Core work is feeling better within the consistency in it. B) rd 1: 6:23 – mu unbroken / 11/7/2 hang cleans/ 11/10/9/1 shspu/ 15/15/10 kb swings / 2 trips on dubs Rd 2: 7:20 – 7/3 mu / 8/7/5 hang cleans/ 10/10/8/2 shspu / 12/12/9/7 kb swings / unbroken dubs Rd 3: 7:56 – 6/4 mu / 8/7/5 hang cleans / 10/10/ 6/4 shspu / 10/10/10/10 kb swings / one trip on dubs *kb swings were the worst. But I was surprised how hard the shspus were after the mu and cleans. Strongman: Sled drag 100ft 10#… Read more »
GW: done
A) 250 + 2 green bands
B) 6:22/7:02/7:17 American swings
1st round okay
2nd breathing hard
3rd round close to vomiting
A. Gymnastics warm-up done. I needed this!! I woke up moving like a sloth.
Done off 505
B. 5:50, 6:13, 6:11
MU UB/quick sets of 5HPC/sets of 10/ 25 and 15 for KBS/ DU UB
Brutal week didn’t have a training partner for a single session.
Dang smoked it man
Session 1
A: 255 + Green Band (measured with luggage handle calc)
B: 10:15-10:30 each set.
All MU unbroken.
Hang Power Cleans 10/10 each round this would put me around 2:30/3:00min
SHSPU took me at least 5+ mins per round. I hate you SHSPU
KBS 20/20
DU Unbroken
Session 2
Run 2 mile @75% 15:00min nice and easy felt great on a unusually warm day in NY.
Session 1:
Gymnastic warmup done
A) done at 205# with green bands
B) 8:47, 9:02 Rx only time for 2 rounds
MUs all UB, SHSPU was only area I really slowed down at all.
Session 2:
A) Option 1:
Sled loaded with 115# on gym mat surface
KBs 70 in each, heaviest we have
Carries done
Started strict but mostly used kipping hspu. They are a huge challenge for me and would have taken me all day in this workout. Big ups to everyone who can RX and strict them all. I wish I could match that.
6:41 – 7:43 – 8:41. Muscle-Ups unbroken which was a nice surprise for me. Kettlebell Swings were miserable lol.
Are we doing Russian or American swings?
Hybrid, search it on Invictus. (90%+ vertical)
Thanks Kyle
Session 1
Gymnastics warmup done
A. 150lbs with red band
B. 9:06-9:35-9:08 RX